Strength
Warm Up Complex (3 Sets) Use unloaded bar if necessary
Power Snatch + OHS + Snatch (2sec Pause in bottom of OHS & Snatch)
Then Perform Either
Push Press
3-3-3
OR
Push Press + Jerk Behind neck + Jerk from rack Position (5sec hold in split)
Do 3 working sets & dont miss any component or start again
WOD
A: 5 Sets of 10 Unbroken Box Jumps 30/24 (Foot foreword of ankle must hit box)
REST 20 sec between sets
B: 5 Sets of 10 Unbroken KB Swings 24/16 (Regional standard)
REST 20 sec between sets
(ANY NO REPS/SET IS CLASSED AS A FAILED SET) Scale any/all sets if required.
THEN WHOLE GROUP START TOGETHER
5 Rounds
8 CTB Pullups
12 Wall Balls
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Strength: 70kgs - Press/Jerk/Jerk
ReplyDeleteWOD A and B: 9 out of 10. Failed on third round of box jumps by stepping down.
WOD C: 8.35 Rx'd.
Strength 60kg. Balance was terrible at start. Good drill for me this one. Practiced hspu between sets 7,3,1 and c2b 10,11,8. Did another 3 sets at 60kg with pushups 16,10 & kte 14,11 between. Practiced my hip hop routine between all sets.
ReplyDeleteSTRENGTH 55, 55, 57.5 push presses
ReplyDeleteWOD A: 4/5 box jumps @ 24" box,
5/5 KBs @ 20 kg
WOD B: 8.34, scaled pullups to chin
WOD A-All unbroken 30inch. 40secs on 20 off
ReplyDeleteWOD B-All unbroken focused on regionals form
Power Snatch + OHS + Snatch
ReplyDelete30kg
40kg
50kg
Push Press + Jerk Behind + Jerk Rack
60kg
70kg
80kg
WOD
8:30 RXD